- How to stretch safely and quickly to achieve and maintain your maximum flexibility
- How to make your muscles grow stronger and longer so you stay flexible all the time
- How to do splits even if you are over 40 or 50
- How to kick high and do splits with no warm-up
- How to develop each of the three kinds of flexibility--dynamic, static active and static passive--to suit every athlete's needs
- What exercises are "no-no's" if you want to stretch your muscles
- All the factors limiting flexibility
- Brilliantly simple tests of hip joint mobility and muscle length that dispel common misconceptions of what limits flexibility the most